Becoming Strong & Healthy as a Vegan
http://ift.tt/2tKxtlR By Leo BabautaAs a vegan for the last five years (and veg for a decade), I’ve learned a bit about being healthy and strong on plants. For those who would like to learn about it, I’m offering this guide (as a non-expert fellow learner). I had a reader write to me about becoming vegetarian, and say that he went back to the gym and feels very weak. They didn’t like the feeling they got after eating meat, so wanted a change, but they’re worried about feeling weak. Some things to say about this:
So it’s not only possible to be a strong and healthy vegan, I think it’s not that hard. Anyone who gets into fitness and health tends to do research and experiment to figure out what works, so it’s not any harder than that for vegans. Here’s what I suggest, based on my research and personal experience:
This might seem like a lot, but it’s a newbie mistake to not do your research, so read up on this stuff. In fact, if you do, you’ll be more educated than most non-vegans as well, who are often lacking in important nutrients too. Putting It All TogetherOK, with all of that to digest (pun!), how can one manage all of this into a simple vegan diet? This is what I recommend (again, as a non-nutritionist — don’t just take my advice, research it):
If you find some recipes with these general guidelines — experiment to find a balance that works for you — you’ll find that a healthy vegan diet is not that difficult. It might take learning some new recipes, adjusting your taste buds a bit, trying some new foods, but it’s a lot of fun to learn to do all of this. And the benefits in health are incredible. Exercise IdeasNutrition is just one part of fitness and health — a super important part, but not the only one. I’ve experimented with lots of kinds of exercise — from running marathons (and one ultramarathon) to Crossfit, the Goruck Challenge, weight training, sports, swimming, bicycling, yoga and more. I’m not an expert at any of them, just a learner. Here’s what I’ve learned:
How would I mix all these together? Whatever works for your life is best, but here’s a sample schedule that I might follow:
That would get you pretty strong and fit, I think. Of course, you should work your way up to this, starting with bodyweight strength training if you’ve never lifted weights, and getting a trainer to help you with form if you start lifting barbells. Go to an intro yoga class if you haven’t done that. Start with walking and then mix in some jogging with your walking if you don’t run. And of course, if you have any health risks, get checked out by a doctor, don’t just follow the advice of some guy on the Internet. :) In the end, mixing up your exercise and easing into it is a good idea, as is eating lots of beans, nuts, seeds, greens, colored veggies, whole grains and fruits. With a plan like this, you’ll have a hard time not becoming strong and healthy as a vegan. Questions & AnswersSome questions you might have: Q: Why bother becoming vegan at all if you have to worry about these nutrients? A: Vegans all have different reasons, but my reason is just to not participate in hurting and killing sentient beings if I can help it. I can be happy and healthy and enjoy delicious food without hurting animals (to the extent that I’m able), so why should I eat them? Q: Isn’t supplementing unnatural? A: Perhaps. I’m not as concerned about following the naturalistic fallacy — most of us do things that aren’t “natural” all the time, from using computers and cars to eating pizza and using deodorant. And the truth is, it’s a small inconvenience compared to what we do to animals. Q: Isn’t soy bad for you? A: Nope. I did an article on this myth years ago. I’ve been eating soy several times a week (sometimes daily) for a decade without any health problems. I prefer to eat less processed versions of soy, like tempeh (fermented soy beans) or edamame (green soy beans). But I have found no problem with tofu or soymilk on a regular basis (in moderation of course). I don’t recommend overdoing soy protein powder or soy meat substitutes, but here again, moderation is the key. Q: What if I (or someone I know) got really unhealthy as a vegan? A: It’s possible, especially if you didn’t eat good amounts of protein, calcium, iron, B12, and things like that. It’s also possible to get really unhealthy as a non-vegan. Lots of people eat diets that don’t have the right amount of nutrients, so educate yourself and do a bit of experimenting. One common problem is just eating raw plants, mostly raw vegetables, without getting all the nutrients you need. For taste, not getting enough fats or protein is a common problem, as is not getting enough umami flavor (the taste of grilled meat) — grilled mushrooms are a good way to get umami. Health via zen habits https://zenhabits.net July 28, 2017 at 04:21PM
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